WOD: Sunday, December 18th, 2022

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Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 3 Squat Cleans (ascending weights) 
  • :10s Chin over bar hold OR top of ring row hold 

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Workout: 5 Intervals (3 Minutes ON / 1 Minute OFF) 

  • 2 Squat Cleans (155/105) 
  • 4 Pull Ups 
  • 6 Alternating Med-Ball Step Ups (20/14)(24”/20”)

*Pick up where you leave off after rest period 

*One score – total rounds + reps across all 5 intervals 

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Cardio Option: 5 Intervals (3 Minutes ON / 1 Minute OFF) 

  • 4 Atomic Sit Ups (25/15) 
  • 4 Pull Ups 
  • 6 Alternating Med-Ball Step Ups (20/14)(24”/20”)

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Core: 4 Rounds 

  • 15 V-Ups 
  • :30s Hollow Hold